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Italian Sandwich

"If you like a little more zing, add a ¼ tsp crushed garlic and sprinkle of tabasco sauce to the dressing. If there is any leftover refrigerate, then when needed – slice, and toast in a very hot oven for 3-4 minutes for a delicious toastie"


3 boneless skinless chicken breasts, cut in half
2 sprig – fresh thyme or rosemary
3-4 tbsp fat-free mayonnaise
3-4 tbsp nonfat sour cream
2 tsp lemon zest , grated
2 tbsp fresh lemon juice
2 grilled peppers
2 slices red onion rings
1/3 cup diced sundried tomatoes
1 small unsliced rye loaf of bread
¼ cup olive oil
Salt and milled pepper

1. Place the chicken breasts in a saucepan together with thyme or rosemary, barely cover with cold water and a good pinch of salt. Cover with a lid, bring to barely a simmer and cook for approx. 16 minutes or until the breasts are cooked through. Remove and allow to cool completely before slicing
2. To make the dressing, mix together the mayonnaise, sour cream, lemon zest, and juice
3. Toss the chicken, grilled peppers, onion rings, sundried tomatoes with enough dressing so that the ingredients just stick together. Season with salt and pepper
4. Slice the top off the rye loaf and set aside, cut out the soft insides of the loaf, thus leaving a shell. Cut the scooped out bread into slices.
5. Lightly drizzle olive oil all around the rye loaf insides and lid
6. Half fill with the chicken mix. Then add a slice of bread and continue to overfill with more chicken mix. Top with the lid then wrap tightly in cling film press with a heavy weight ( 1-2kg) and leave in a cool place for 30 minutes
7. Unwrap and cut into thick slices or wedges to serve

Sandwiches for diabetics should not be made with just any bread, carbohydrates being the main energy of bread feature well up the “Glycemic Index” and so whole grain, low carb breads are best. If in any doubt read the packet instructions or visit logo
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